What Is High Sensitivity?

“This excessive sensitiveness very often brings an enrichment of the personality...Only, when difficult and unusual situations arise, the advantage frequently turns into a very great disadvantage, since calm consideration is then disturbed by untimely affects. Nothing could be more mistaken, though, than to regard this excessive sensitiveness as in itself a pathological character component. If that were really so, we should have to rate about one quarter of humanity as pathological”

(C.G. Jung, 1913)

In 1913, C.G. Jung, arguably the most influential psychiatrist and psychotherapist after Sigmund Freud, first mentioned the concept of innate sensitiveness in several of his lectures. Jung argued that some people are born more sensitive than others and that this innate trait shapes and interacts with their experiences and their perception of the world.

Current research shows that when highly sensitive individuals experience a high degree of stress and negative events in childhood, they are more likely to develop depression, anxiety or shyness later in life. However, if sensitive individuals experience a nurturing and positive upbringing that provides a good match to their innate trait, they are no more likely to develop these issues than less sensitive individuals — or, in fact, are even healthier than less sensitive individuals as they benefit more strongly from a supportive environment.

Since 1991, Dr Elaine Aron, a Jungian Psychotherapist and researcher, has focused on this concept of “innate sensitivity”. Based on the findings of her empirical research, she published the landmark book “The Highly Sensitive Person” in 1996. Since then she has published a series of bestselling books and has inspired a wealth of research in neuroscience and psychology on “Sensory Processing Sensitivity” (SPS) and "Environmental Sensitivity".

These studies, using Functional Magnetic Resonance Imaging (fMRI), provide physical evidence that brains of individuals who are “highly sensitive” respond more powerfully to emotional images than individuals who are not “highly sensitive”. This translates to an individual characterised as HSP showing higher levels of awareness and emotional responsiveness based on greater activity in the “mirror neuron system” and “anterior insula” areas of the brain.

Biologists have found the trait in over 100 species, from fruit flies to primates, and research indicates that at least 20% of the population is born with a more sensitive nervous system. One possible explanation for this is that it offers a different and possibly complementary evolutionary survival strategy.

It is important to point out that being highly sensitive is not a psychological disorder or a psychological issue as such that therefore needs “fixing”. It is a normal temperamental trait that people are born with. However, being part of a minority in society is never easy and it can make you more vulnerable to developing mental health issues, such as anxiety, social anxiety or depression.

Highly sensitive people might not suffer from any mental health issues, but might struggle with functioning in a society that values sensory overstimulation and a fast-paced lifestyle. They might find themselves working in an environment surrounded by people who are non-HSP and might find, for instance, an open-plan office with fluorescent lighting, noise and time pressure extremely uncomfortable or perpetually overstimulating. Other highly sensitive people might struggle with being in a relationship with a partner who is not highly sensitive. Another group of HSPs might find it difficult to accept their sensitivity as it makes them feel ashamed or worthless.

A common solution for HSPs is making lifestyle changes in order to find their optimal level of stimulation. Growing up with a more finely tuned nervous system and therefore a “sharper” perception of the world can come with its own difficulties. In other words, the trait itself is not problematic, but might require psychotherapeutic support. Common attributes, behaviours and characteristics of HSPs include:

HSPs are often more aware of subtleties in their environment and become overstimulated more quickly than others

HSPs are often more sensitive to physical pain or the effect of stimulating substances (e.g. caffeine)

HSPs often respond to lower doses of medications than most people

HSPs tend to be easily startled and often feel overwhelmed by loud sensory input, violent films or large crowds

HSPs tend to be more cautious when facing new situations

HSPs are often highly conscientious and have a tendency to be perfectionistic

HSPs are easily shaken and distressed by change. They also do less well in "multitasking" situations

HSPs tend to be "cooperative," rather than "competitive," and often underperform in highly competitive environments

HSPs get easily rattled in stressful situations and under time pressure

HSPs are highly empathetic and frequently "pick up moods" from other people

About 70% of HSPs are introverted, while about 30% are extroverted. All of them tend to have rich inner lives and show a tendency to think deeply about the world, others and their lives

HSPs tend to need more time on their own in order to reduce their level of overstimulation, often preferring being in nature or in a quiet, less stimulating environment

HSPs are often drawn to the arts, music, nature and spirituality and quickly have an emotional reaction to images of beauty, but also violence or horror

HSPs often perform poorly, even doing familiar tasks, when they are being observed or "evaluated" by others

This list of typical characteristics is not exhaustive. Some people who are highly sensitive might show just some of those attributes. Others might show all of them to some degree and even additional ones that are not mentioned above.

​Am I Highly Sensitive?​Elaine Aron developed the HSP scale based on her research to assess whether individuals are highly sensitive or not. This self-test is based on her HSP scale. If you answer more than fourteen questions as true to yourself, it is likely that you are highly sensitive. However, a full assessment is necessary in order to be sure, so please do not rely only on the results of the questionnaire alone.

I am easily overwhelmed by strong sensory input

I seem to be aware of subtleties in my environment

Other people’s moods affect me

I tend to be very sensitive to pain

I find myself needing to withdraw during busy days, into bed or into a darkened room or any place where I can have some privacy and relief from stimulation

I am particularly sensitive to the effects of caffeine

I am easily overwhelmed by things like bright lights, strong smells, coarse fabrics, or sirens close by

I have a rich, complex inner life

I am made uncomfortable by loud noises

I am deeply moved by the arts or music

My nervous system sometimes feels so frazzled that I just have to go off by myself

I am conscientious

I startle easily

I get rattled when I have a lot to do in a short amount of time

When people are uncomfortable in a physical environment I tend to know what needs to be done to make it more comfortable (like changing the lighting or the seating)

I am annoyed when people try to get me to do too many things at once

I try hard to avoid making mistakes or forgetting things

I make a point to avoid violent movies and TV shows

I become unpleasantly aroused when a lot is going on around me

Being very hungry creates a strong reaction in me, disrupting my concentration or mood

Changes in my life shake me up

I notice and enjoy delicate or fine scents, tastes, sounds, works of art

I find it unpleasant to have a lot going on at once

I make it a high priority to arrange my life to avoid upsetting or overwhelming situations

I am bothered by intense stimuli, like loud noises or chaotic scenes

When I must compete or be observed while performing a task, I become so nervous or shaky that I do much worse than I would otherwise

When I was a child, my parents or teachers seemed to see me as sensitive or shy

Scoring:

If you answered more than fourteen of the questions as true of yourself, you are probably highly sensitive. But no psychological test is so accurate that an individual should base his or her life on it. If fewer questions are true of you, but extremely true, that might also justify you calling you highly sensitive.